Mix of Weights, Calisthenics, and TRX

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Stew Smith

It is up to you how you wish to move through this workout. Some like to do each exercise -- five sets of five reps (5 x 5) with the "rest exercises" listed in between sets. Some will prefer to go from bench, squats, and dead lifts in a circuit, resting with the exercises in between for five rounds. Check out this mix of lifts, calisthenics (weighted optional), and the TRX as a balance to the previous lifts:

Warmup 5 minute easy run, bike, elliptical, row… etc.
Continue Warmup with a 5 min Tabata interval on bike or elliptical
(20 seconds sprint / 10 sec easy)
Followed by a light stretch of upper and lower body.
Do 25 pullups any way you can. If you cannot do 25 in 2-3 sets, supplement with Pulldowns or TRX rows to get 25 reps.
Bench Press 5 x 5 - Do 5 reps of a moderately heavy weight (typically 75-80 pounds of 1 rep max). After your bench press set, follow with TRX wide rows 10 or reverse pushups 20. (Or reverse flies if you prefer.)
Do 25 pullups any way you can. If you cannot do 25 in 2-3 sets, supplement with Pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pullups in between bench press sets until you total 25 reps of pullups. You can opt to do these weighted too if you are able.

Do 25 pullups any way you can. If you cannot do 25 in 2-3 sets, supplement with Pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pullups in between dead lift sets until you total 25 reps of pullups. You can opt to do these weighted too if you are able.

Do 25 pullups any way you can. If you cannot do 25 in 2-3 sets, supplement with Pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pullups in between front or back squat sets until you total 25 reps of pullups. You can opt to do these weighted too if you are able.

End with 100 calories burnout on any cardio machine, but strive to do it as fast as you can. Can you burn 100 calories faster than you run a mile? That is the goal.

Final Cardio: Your Choice -- Run, Ruck, or Swim for max distance. 30 minutes of either or combo of two.

PS -- Many people ask how they can mix in the TRX into their weight lifting plan. This is a way. Same for calisthenics. The pullup is considered the "heavy weights" of the calisthenics world, so keep doing them to stay good at them, but it is fine to supplement with other pulling exercises too.